Vitamin D, A Dietary Supplement

A dietary supplement is a substance that helps us to add nutrients to our diets or to lower the risk of health problems. Dietary supplements and Vitamin D is a prohormones synthesized by the body. Which activates when the body is exposed to sunlight and is therefore also called the sunshine vitamin.

It is a group of vitamins that include Calciferol(Vitamin D2) and cholecalciferol(Vitamin D3), which are mainly found in Vitamin D-rich foods like liver and fish oils. Dietary supplements and Vitamin D play a vital role in the absorption of calcium and therefore benefits the body in several ways.

Vitamin D benefits

Eating Vitamin D-rich foods plays a major role in improving bone health since it is necessary for the absorption of calcium into the body. It also improves immunity as well as the brain and the nervous system. Vitamin D-rich foods also help to regulate insulin levels and thus help in managing Type 2 diabetes. 

Eating Vitamin D-rich foods also helps to improve lung functions and cardiovascular health. It helps to manage obesity. 

Not consuming foods high in Vitamin D may lead to Vitamin deficiency which can lead to low immunity, pain in the bones, fatigue and weakness, mood swings, anxiety, palpitation, hair loss, fibromyalgia and obesity. Sun is the biggest source of Vitamin D and therefore doctors advise us to take a walk at least 10 minutes per day. 

Today most cases of Vitamin D deficiency are due to a lack of exposure to sunlight. The consumption of foods high in vitamin D can surely help increase vitamin levels in the body. 

Vitamin D sources/ Dietary supplements

1. Meat

Meat might not be the most impressive Vitamin D source but both red meat and poultry do contain the vitamin D source in small amounts. Organ meat is among the Vitamin D-rich foods and is probably the best way to boost the intake of this essential nutrient. 

2. Mushrooms

Few varieties of mushrooms are among the vitamin D sources and similar to humans mushrooms also synthesize the Vitamin when exposed to sunlight. 

3. Fish

Fatty or oily fishes are said to be good vitamin D sources than the less oily ones. Fishes like salmon, mackerel, trout, and tuna are among the foods high in Vitamin D.

4. Cheese

Cheese is among the vitamin D sources. It contains a high amount of phosphorous, fat, proteins, vitamins and calcium. It is observed that 100g of cheese contains 24 IU of Vitamin D

5. Cod Liver Oil

It is among the Vitamin D-rich foods. Has a high amount of omega-3 fatty acids which provide many health benefits including reduced inflammation and lowering blood pressure. It also helps to maintain good bone density, relieves joint pain, helps in treating rickets and improves eyesight.1 tablespoon of  Cod Liver Oil has approximately 450 IU of Vitamin D. Hence it is called food high in vitamin D. 

6. Pork

Pork is one of the vitamin D-rich foods and has many other nutrients. Fresh as well as preserved pork is consumed. Liver pork is a good Vitamin D source.100g of pork contains approximately 53 IU of Vitamin D. Therefore it is said to be among the foods high in Vitamin D. 

7. Oysters

Oysters are low in calories but good for Vitamin D sources. They are also high in nutrients like phosphorus, Vitamin B12, copper, zinc and omega-3s.6 raw oysters contain approximately 268 IU of Vitamin D. It is a good vitamin D source. 

8. Soy milk

People who follow a vegan diet and cannot consume vitamin D-rich foods like meat, dairy etc can opt for vegan alternative soy milk. It is among the foods high in Vitamin D. 

Also Read- 11 Immune booster foods

Vitamin D fruits include oranges, bananas

1. Orange

There are not many vitamin D-rich fruits but orange is among the vitamin D fruits. For people who are allergic to dairy products or are lactose intolerant and for such people, orange is a good vitamin d source

2. Banana

Banana is also among the vitamin D-rich fruits. Bananas are a very good source of magnesium which also helps to activate Vitamin D in the body.

Between Orange and Banana, the most suitable option for Vitamin d sources is Orange. 

Vitamin D vegetables

Spinach is one of the foods high in vitamin D and calcium. People who follow a vegan diet generally look for options like Vitamin D fruits and Vitamin D vegetables. Among vitamin D vegetables Maitake mushrooms, and Portobello mushrooms are also sources of Vitamin D. 

There are not many Dietary supplements, a Vitamin D3 foods. However, fatty fish and fish liver oils are among the Vitamin D3 foods. Vitamin D3 is also called cholecalciferol. Inadequate exposure to sunlight and inefficient production of skin and not enough Vitamin D in our diet are some of the reasons which can cause Vitamin D3 deficiency. Gastrointestinal disorders, Renal diseases and Liver diseases can also lead to Vitamin D3 deficiency. To counteract this we need to consume Vitamin D3 foods. 

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